There are some people who are naturally patient, compassionate and caring. Their pace is inherently slower and calmer, taking the time to be meticulous and giving the task or thought at hand thorough consideration before taking action.
According to Ayurveda, these individuals are more susceptible to sluggishness. Their natural slower and sedentary pace cause them to feel heavier when out of balance resulting in lack of motivation and can make it easier to gain weight.
Ayurveda is an ancient holistic Indian system of medicine and has an explanation on why people get sluggish and how to balance it. The purpose of this article is to offer practical guidance on how to support a return to balance so that we can reclaim health and vitality in our body and mind.
Intro to Ayurvedic dosha
According to Ayurvedic medicine we can classify individuals by their innate dosha. In essence, dosha types are energetic forces that govern the body & mind. The dosha types are Vata, Pitta and Kapha, and they are each associated with different physical and mental characteristics. Knowing our dosha can help us live a healthier, more balanced life.
Each dosha types have their own specific characteristics. Usually everyone has something from each dosha, but the predominant dosha represents a person’s characteristics and it will also be the first dosha to get out of balance. Your doshic constitution is neither good nor bad, it is simply your characteristics or your tendencies. Getting to know and appreciate your dosha, and dosha imbalances is key to knowing yourself.
(Want to find out more? Get in touch with us on www.createspacewellness.com and book a free dosha assessment session with me)
Sluggishness Through an Ayurvedic Lens
Sluggishness is associated with the Kapha dosha and it is characterized by qualities of heaviness, coolness, stability, and slowness. Individuals who are Kapha dosha dominate are incredibly compassionate and have a natural nurturing quality, making them excellent caregivers, parents, friends, and inclusive leaders. Methodical in nature, fiercely loyal and resilient, these individuals are extremely reliable and can always be counted on for support.
When in balance, Kapha provides strength, endurance, and stability. Here are some common traits and characteristics associated with Kapha dosha:
Calm and stable | Affectionate and compassionate | Loyal and supportive |
Methodical | Patient | Steady energy |
Resilient | Sturdy build | Strong and stable joints |
Kapha traits sounds pretty great right? But like everything in nature, when in balance we shine and when out of balance we suffer.
Due to their kind and compassionate nature, Kapha dominant individuals also tend to carry the problems of other people. They get so busy ensuring everyone else is ok they forget to look after themselves. When Kapha individuals are out of balance there is a general feeling of heaviness and lethargy and feeling less motivated to engage in physical or mental activities.
Ayurveda teaches us that imbalances are part of nature. The key is to notice the symptoms and adjust our diet and lifestyle accordingly and bring ourselves back to balance.
Signs and Symptoms of Imbalance
An imbalanced dosha is always the result of too much of that property. Kapha imbalance can show up as:
Unexplained and gradual weight gain
Water retention
Lethargy and fatigue even after adequate rest
Slow digestion and bloated
Swelling especially around the ankles, feet and wrists
Dull skin and complexion
Clogged pores, acne and blackheads
Lack of motivation
Mental fog
Resist to change
Sweet cravings
Oily hair
Congested body and sinus
Stiffness and aches
Excessive sleep and difficulty waking up in the morning
Poor circulation, leading to cold hands and feet
You might not experience all of these symptoms but the more imbalance your Kapha dosha becomes, the more the symptoms will manifest. You don’t have to be a Kapha predominant to feel sluggish. But feeling sluggish suggest you have a Kapha imbalance.
How to Balance Kapha Imbalances
It is particularly important for Kapha individuals to stay active and mentally stimulated so they don’t become dispirited, idle and sluggish. A “heavy” body leads to heavy thoughts. To create lightness in the mind, one must create lightness in the body through movement and a light diet.
A Kapha-pacifying diet aims to reduce the excess qualities of Kapha dosha, such as heaviness, congestion, and stagnation. It emphasizes on foods that are warm, light, and easily digestible, while minimizing heavy, oily, and sweet foods. If you are experiencing symptoms of Kapha imbalance, eat at regular meal time, have a lighter dinner and moderate portion size across all meals to avoid heaviness.
Kapha balancing diet include:
Warm and Cooked: Opt for warm, cooked foods over raw foods, as they are easier to digest and help stimulate digestion. Minimise cold and raw foods, as they can slow down digestion and increase Kapha.
Add spices: Incorporate warming spices like ginger, black pepper, cayenne pepper, cinnamon, and turmeric into your meals. These spices help increase metabolism and counter Kapha's heaviness.
Light Grains: Choose lighter grains like quinoa, barley, millet, and couscous. Reduce consumption of heavy grains like wheat and rice.
Legumes: Include a variety of legumes like lentils, mung beans, and chickpeas. They provide protein without contributing to heaviness.
Vegetables: Favor cooked and slightly spiced vegetables. Include bitter and astringent vegetables like leafy greens, broccoli, cauliflower, and Brussels sprouts.
Fruits: Choose fruits that are more astringent and less sweet, such as apples, pears, berries, and pomegranates. Limit sweet and juicy fruits like bananas, grapes, and melons.
Lean Proteins: Include lean protein sources like fish, poultry and tofu. Reduce consumption of red meat and fatty cuts.
Dairy: Opt for low-fat or skim dairy products. Avoid heavy and full-fat dairy products like whole milk, cream, and cheese.
Nuts and Seeds: Consume small amounts of nuts and seeds, preferably roasted or soaked. Almonds, sunflower seeds, and pumpkin seeds are good choices.
Sweeteners: Minimize the intake of sweeteners, especially refined sugars and sugary treats.
Oily Foods: Limit oily and fried foods, as they can aggravate Kapha's heavy qualities.
Excessive Salt: Limit excessive salt intake, as it can contribute to water retention. Avoid processed and packaged foods.
Overeating: Avoid overeating and practice mindful eating to prevent unnecessary consumption.
Kapha balancing lifestyle and exercise routine include:
Move more: Opt for exercise that create heat, stimulate circulation, and energize the body such as brisk walking, swimming, running or jogging and cycling
Dynamic yoga practices: involve flowing movements can help stimulate energy flow and reduce lethargy. Consider: Vinyasa Yoga: This style involves dynamic sequences of poses linked with breath, helping to build heat and energy or Sun Salutations (Surya Namaskar): Sun salutations are a series of flowing poses that provide a full-body workout.
Practice heating pranayama techniques such as Ujjayi and Bhastrika which generates warmth and stimulate energy in the body.
Wake Up Early: Aim to wake up around sunrise to benefit from the revitalizing qualities of the early morning.
Scrape Your Tongue: Use a tongue scraper to remove accumulated toxins and bacteria from your tongue.
Hydration: Start your day with a glass of warm water to kickstart digestion and stimulate the elimination of toxins.
Self-Massage (Abhyanga): Perform a self-massage using warm sesame or almond oil. Focus on long strokes to stimulate circulation and release tension.
Stimulating Aromas: Use invigorating essential oils such as eucalyptus, peppermint, and citrus to awaken the senses.
Stay Active: Avoid prolonged periods of sitting. Take short breaks to stretch and move throughout the day. Incorporate variety into your daily routine to prevent monotony and stagnation.
Sauna or Steam: Occasionally indulge in sauna or steam sessions to help release accumulated toxins and promote circulation.
Our lives, environments, and health changes regularly. We recommend that you tune inwards and spot symptoms of dosha imbalances as a way to restore balance in a way that is unique for you. Keeping in mind that it's possible to have more than one dosha out of balance at once.
This blog is part 3 of a 3-part ‘Introduction to Ayurveda’ series. Read about Pitta dosha and burnout here https://www.createspacewellness.com/post/understanding-burnout-through-an-ayurvedic-lens and Vata dosha and anxiety here https://www.createspacewellness.com/post/understanding-anxiety-through-an-ayurvedic-lens
Connect with us on Instagram @createspacewellness for regular ayurvedic tips. Or get in touch with us via our website at www.createspacewellness.com or email createspacewellness@gmail.com and arrange for a 1:1 conversation to learn more.
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